This spring half term (from Saturday 18th – Saturday 25th February) we are offering free children’s posture checks, please phone 01243 379693 to book to avoid disappointment.
Donations will be gratefully received for Neuroblastoma UK.
Neuroblastoma is an aggressive childhood cancer. At Neuroblastoma UK they save children’s lives by funding crucial research which is carried out by scientific experts in cancer centres and universities all around the UK and it produces results such as new treatments that save children’s lives and are kinder on their young bodies than chemotherapy and other existing therapies.
Their work relies entirely on the generosity of voluntary donors – individuals, companies and trusts – to continually fund new research projects to produce new and better treatments in order to save more children’s lives. They are staffed only by Trustees and volunteers, with no paid staff or offices, meaning that 95% of everything you donate goes directly into funding the best UK-led research.
Your support means they can fund more research and bring closer the day when neuroblastoma will be beaten.
You can make a huge difference to the chances of survival for children with neuroblastoma by donating. Thank you!
Why are we doing this?
– Because children’s cancer research attracts a tiny proportion of the money available from big funders because of its rarity. Yet these so-called “rare” cancers are collectively as common as the “common” ones!
– Research is funded by incidence, so the individual rare cancers are doomed forever to receive just a fraction of the money given to the big four adult cancers.
– Out of total cancer funding of just over £3,000 million, £83 million is relevant to childhood cancer… so just under 3% of all funding.
– In the UK, cancer is the most common cause of death in children aged 1 to 14 years, accounting for around one fifth of deaths in this age group.Read more here.
We wanted to support Neuroblastoma UK in whatever way we could and so we are offering free advice and expertise in relation to posture and healthy spinal habits, in return for a donation to Neuroblastoma UK. Together we can support the vital work these charities do and together change the future of paediatric cancer.
NB. These posture checks are in no way a screening for any form of paediatric cancer.
We (as a society) throw huge amounts of money at back pain. There’s new gadgets, research, more effective drugs, better surgeries and dozens more practitioners out there all touting to be the next big thing in curing back pain, yet back pain remains as prevalent as it ever was. In fact, it seems to be getting worse.
So why is it that back pain is still such an issue?
Everyone is different. Gosh, wasn’t that a groundbreaking statement. Yes, well, forgive me for stating the obvious but, it’s true. If we treated your back pain the same way we treat everyone else’s, we’re not going to get very far, as unfortunately everyone’s backs behave differently (and misbehave differently!) That’s why all of these treatment that work for everyone else don’t necessarily work for you- because your back is different to theirs and you need to find the approach that works for you! P.S. This is why whenever someone asks me if I get bored “cracking backs all day” I can answer with a resounding NO! a) Because I don’t “crack backs” and b) because I have to not only work out what’s going on and diagnose it correctly but also work out how best to treat it based on what’s happening and what you want! It’s not quite as simple as handing over a pill and sending you out the door. Blimey, how boring would that be!
We’re treating it far too literally.
This is the big one! So many treatments out there focus on treating the area of pain as though that’s the cause of the pain. Pain in the lower back, treat the lower back. Monkey see, monkey do. Do you follow? Well, there’s two problems there. Firstly, if it was that simple to treat back pain, it wouldn’t be such a massive problem. Secondly, if we isolate our treatment and just focus on the spine, we are ignoring everything the spine connects to (and you don’t need a genius to tell you that the spine connects to everything!) As such, treating just one thing in the giant jigsaw that is your back pain is going to end up in tears and a lot of wasted time (and money). Of course we need to treat the site of pain (duh, that’s where it hurts!) but pain in itself only tells us there’s a problem, not where the problem is or what it is. Treating the site of the pain is lazy- we need to look at everything inside your body that impacts on the area of pain and could, as a result, be affecting it. Then, we need to look at everything outside your body (like your job, hobbies, environment) and see if that’s having an impact too!
As a really simple demonstration of this, do me a favour- Google “Cervicogenic headache.” Done it? What does it say? That it’s pain referred to the head from structures (i.e. soft tissues and joints) in the neck. So as you see, you could take a paracetamol or sit with an icepack on your forehead but as this isn’t the source of the pain, it’s not going to do much good in the long term. A good clinician needs to look further afield to find out what’s actually causing that pain.
Have a look at the image below- see how forward head carriage can cause dysfunction in your back and thoracic extensors?! What a waste of time it would be just treating the back and not addressing the forward head carriage (i.e. the issue that’s actually causing the pain!)
So if back pain is really so tricky to treat, what can we really do about it? Here’s two super simple tips.
1) Get in touch with mother nature. No, we don’t mean making skirts out of hemp and running naked through the wilderness (although feel free, if that’s your thing). We mean take your shoes and socks off and feel the ground.
The nerves in your lower back run all the way down to your feet for a reason! Your feet provide feedback to your brain that not only tells your brain where you are in space, but they also provide invaluable feedback to help stabilise your body. Stick some bulky trainers on to stop your feet from being able to feel the ground and those feedback signals sent to your brain get confused, which leads to instability. When the brain feels unsafe, or unstable, it’s going to make things hurt and reduce the amount of movement in the area.
(While we’re on the subject, where most people go wrong is that at this point, right when they have less movement, they strain against it to push the body beyond that threshold. As soon as you go beyond where your body is happy to go, the body has a habit of going into shutdown- it tenses up and produces pain to stop you from doing it again!)
Simply put- the more skin in touch with the ground, the more sensory input your brain gets, which it in turn feeds forward to your spine, giving you more stability and in turn reducing pain.
You’d think, given it’s something you’ve been doing your whole life, that you’d know how to breathe by now. But I bet you don’t! Do yourself a favour- for the next 24 hours, try and pay attention to how you’re breathing when you’re moving. My bet is that you hold your breath when you’re performing dynamic movements. Why? Read on, dear friends and all shall be made clear.
Breathing is closely related to spinal stability. If you think of your body as a barrel, the diaphragm is the top, and the pelvic floor the bottom. The diaphragm regulates our intra-abdominal pressure and contributes massively to our spinal stability. So when our spine is unstable and weak, we hold our breath to perform movements. This is an ill-informed attempt by our brain to increase our intra-adnominal pressure and maintain spinal stability because it’s worried that if we don’t, we’ll become unstable and get injured. Pull that belly button in towards your spine and breathe OUT as you perform dynamic movements- this will engage the good ol’ core musculature and take the pressure of your diaphragm and stop relying on the diaphragm alone to provide spinal stability. 24 hours, focusing on your breathing, that’s all I ask. Being mindful and aware is key to changing your habits.
In a nutshell, part of your treatment programme is going to involve teaching you how to breathe!
So there you have it!
Now you understand why back pain can be such a nuisance to treat. Fortunately, you’ve got those two simple steps to reducing your back pain. Doesn’t that sound like a great catchphrase?! Honestly though, if I could give one (okay, two) pieces of advice to every person I see in clinic, it would be those. Create some healthy habits to help your spine and I guarantee you’ll see an improvement.
Are you interested in finding out more information on hypnobirthing, and how it can help you and your partner have the best birthing experience possible?
Diana Tibble, a former midwife and experienced hypnobirthing instructor will be offering a FREE information evening every Wednesday starting on Wednesday 18th January from 8pm. These weekly information evenings will help you find out more about hypnobirthing and how it can help you learn to trust your body during birth and work with it, as well as how to free yourself of negative emotions that lead to fear causing unnecessary pain and unyielding muscles.
Hear it from one of Diana’s clients below with her video testimonial.
Please note spaces at the free hypnobirthing information evenings are limited so booking is essential. Please reserve your place by calling Acorn Health on 01243 379693 or Diana on 07595 693230.
Does back pain worsen around Christmas-time? If you asked us, we’ve got enough anecdotal evidence to say yes. But why is that? Clinic gets busier, our patients report symptoms are worse and then blame it on the weather… Now why is this? Well, simply put, as we get towards the festive period and the existing stress in our lives is ramped up yet another notch, we often start to see physical manifestations of underlying stress rear their ugly heads in the form of pain and illness.
Now, it’s not news that stress plays a part in pain and disease. What we’re interested in is chronic stress, and how this can make us ill.I wanted to find out more about the role of chronic stress,so I’ve been working my way through a reading list, including “Why Zebra’s Don’t Get Ulcers” by Robert Sapolsky. Now, this blog isn’t really about the inner workings of a zebra’s digestive system, it’s a book which focuses on why we as humans have developed a whole range of accumulative diseases as a result of living our lives chronically stressed. It explains how our body adapts to stress and details what the healthcare profession have had to learn in order to manage our patient’s stress.
Where we used to be killed off by cholera, influenza and leprosy (which did the job fairly quickly, it has to be said), we now suffer long, slow diseases that come about as the result of gradually accumulating a number of healthcare issues. Cancer. Heart disease. Strokes.
In the words of Mr Sapolsky, “Chronic stress can make you sick.”
So why don’t zebras get ulcers? Simply put, zebras don’t get ulcers because they don’t spend hours, days, or weeks stressing about making the mortgage repayment. Or worrying about your big project which needs completing by the end of the month. They worry about if a lion is going to eat them in the next 10 minutes. Their stress is short and to-the-point. It’s only we humans who have geared ourselves up physiologically to have all sorts of physical manifestations to stressful events generated entirely in our heads. If you’ve ever experienced sweaty palms or a racing heartbeat whilst thinking about what might go wrong then you know what I mean. Zebras just don’t do that.
It’s safe to say most of us nowadays live our lives in a state of chronic stress. We don’t take time to look after ourselves and truly de-stress (a soak in a bath doesn’t count!)
What does chronic stress do to our bodies?
In short- chronic stress wreaks havoc. Your body’s response to an acute stressor is perfectly suited for its job. You’re home alone and hear footsteps upstairs- your heart starts racing, blood pressure and breathing rate increase as your body prepares to transport nutrients and oxygen to your muscles STAT. Why?
Because your muscles are going to need that energy as you hot-foot it out the door faster than Usain Bolt! Your body also shuts down digestion (because absorbing dinner suddenly isn’t so important) growth and tissue repair stop, senses are sharpened, sexual drive decreases, and the immune system becomes inhibited (there’s plenty of time to hunt for tumours in a week or so- right now, all your body cares about is getting out of the house and out of danger pronto). Oh, and another neat feature: To stop your body going into shock from extreme pain, your pain perception is decreased. Handy!
So- all good responses from the body and we’re out of danger now thankyouverymuch. But what happens if that stressor doesn’t go away? If your stressor is a busy desk job in a Fortune 500 company, you’ll never be able to switch off the stress response. You might find your heart rate stays at about 180/100 and steers you towards an early heart attack. Your digestion is going haywire, tissue healing and recovery is halted so nothing is ever repaired (hello ulcers!). Not only that, but you’ll never store any surplus energy because your body is mobilised to use it all straight away, and you’ll fatigue quickly.
Sounds bad, doesn’t it? It doesn’t stop there though. Illnesses and viruses will be easier to pick up and harder to recover from if your immune system is permanently compromised. This becomes particularly noticeable at this time of year when germs and viruses are floating around. You’ll be shaping up for a very snotty Christmas indeed if you’re stressed!
Stress disrupts our lives. It can make us very ill. As a chiropractor, my chronically stressed patients have widespread muscular tension and sometimes heightened sensitivity to pain. They suffer from headaches or jaw pain, visual disturbances, lower back pain, tummy upsets… Stress causes changes in our nervous system and can result in muscle tension, spasm, and pain. Now, I can adjust their neck to alleviate the headache, but that won’t help if the headache is a result of chronic stress. We need to manage their stress and anxiety or the headaches will just keep coming back (as any of my patients will tell you- I’m focussed on the long-term resolution.)
So what are we going to do about stress?
There are various management techniques and these all work for different people- you’ll have to find what works for you.
Exercise: A simple place to start is with exercise- being physically fit can lower blood pressure, resting heart rate and increase your lung capacity (yes- directly counteracting the effects of stress). Simply put, exercise releases endorphins and endorphins make you happy PLUS it increases your feeling of self-efficacy and achievement. Instead of sitting at a desk getting tense, you’ll be using your stress response for what it’s meant to do- explosive activity! That’s how exercise can be a powerful way of reducing stress.
There are a few caveats to this though:
Exercise only works to reduce stress if you want to exercise. Your friends forcing you into a spin class isn’t going to help!
It’s effects are short-lived, lasting only for 24-48 hours. So you have to do it regularly to see the benefit.
Too much exercise or overtraining can produce a stress response.
Psychotherapy: For natural stress-heads (or, to use the correct term- type A personality), psychotherapy can change your behaviour, lower cholesterol levels and reduce your risk of a heart attack. Stress often depends on how we view problems, and some studies have found that in the face of terrible news, denial and hope are strong coping mechanisms. Don’t accept a poor prognosis and hope for the best- miracles can’t happen.
Ommm… Zen: Meditation is another interesting one. It can decrease glucocorticoid levels and decrease muscle tone/tension. But again, studies show that it works while meditating, but doesn’t necessarily have a long-term effect.
Social Support: In the immortal words of the Beatles, “I get by with a little help from my friends.” Giving and receiving support from the right friends is going to help, as will the support of a partner or spouse. A problem shared is a problem halved!
What about control?
If you’ve downloaded our resource “Understanding Pain” you’ll already know all about this. If you haven’t downloaded it, we’d suggest you do! Control and belief in your own self-efficacy is a powerful thing. Whilst you can’t have full control over the fact that you have stressful projects to complete, you can gather information about how long the project is going to take for you to complete, what the goals are and who you’ll be working with. This predictive information about impending stressors can help to reduce your stress levels by giving you some control over the situation. This is in much the same way that learning about chronic pain can help you control, cope with and reduce your pain.
The caveat to this is that control isn’t always such a good thing psychologically. If, for example, you have control over a situation that ends up disastrously, that’s going to be completely detrimental to your psychological health. Believing that everything challenge in life can be overcome “provided we work hard for it”, can leave you in a stressed heap in the corner.
How do you cope?
We also need to talk about cognitive flexibility. This is the ultimate ability to “cope”. Try problem-solving the issue and working out if it’s the stressor that needs altering, or your perception of it that does. This can be hugely stress-reducing. Admit that you’re finding something stressful and rely on social support from friends and loved ones- they’ll want to help. You’ll need a selection of coping strategies to effectively deal with stress. You might have a tendency to try to cope with an event, fail, and then go back in and try to cope even harder with the same strategies. If a cup of tea and a chat with friends hasn’t worked, try something different. A meditation class. The gym. Yoga. Speak to a psychotherapist. During times of stress, finding the right coping mechanism for you is critical.
Here’s our ultimate stress-busting check list:
Find ways to view even the most stressful situation as holding the promise of hope and improvement. But don’t deny the possibility that things will not improve. As they say, “hope for the best, but prepare for the worst.”
Take the time to look after yourself, using coping mechanisms that work for you. However, don’t give ulcers to others to avoid getting them yourself. You might find that a midnight drumming session is just the trick to soothe your nerves, but it’s going to make your neighbour’s life awful!
What can you predict about the upcoming stressful events in your life? Is your toddler likely to have an over-stimulation meltdown in the middle of Christmas lunch? If so, plan for a quiet hour beforehand to allow them to settle and calm. Guests coming for Christmas dinner and worried about cooking? Gather as much information as you can about them before you turn on the oven! Are there any food allergies, what can you prepare instead? Gather as much information about the upcoming stressors as you can, and then implement a plan to help you cope.
Accept the things we cannot change
In this blog we’ve learnt about just how stress can impact on our lives and wreak havoc in our bodies. There’s no one way to avoid stress- moving to a remote desert island is going to give you all sorts of acute stresses like our poor zebras. (Just think about all the poisonous critters who might see you as a tasty treat!) Fortunately there are numerous ways in which we can cope with and reduce the stress we experience.
The real world is full of stress yet many of these issues aren’t real, we’re worrying over what might happen. Imagined stressors can take over our lives with worry in anticipation of a horrible event happening. It may happen, it may not- worrying about it isn’t going to make it any easier to cope with!
Grant me the serenity to accept the things I cannot change, the courage to change the things I can, and wisdom to know the difference.
Chronic shoulder tension. Knots in your upper back. Stiffness, headaches, neck pain. Sounds familiar? Yep- we see chronic shoulder tension a lot in clinic- but allow us to explain why simply treating the shoulder isn’t going to solve the issue.
Firstly, muscles don’t work alone.
Our body moves and functions through a combination of movements in a coordinated group of muscles, ligaments, fascia, tendons and joints. Back pain is our bread-and-butter as chiropractors, and we know from both research and experience that pain in the back doesn’t necessarily mean a problem in the back. That pain could be caused by a problem somewhere completely different- something that often causes a bit of confusion when you come to see us for pain in one area and we end up treating somewhere completely different.
Let us paint you a picture. You work in an office. You’re stuck at a desk all day, sitting on your behind, slouched and worn out by 5PM. Your shoulders are tight and sore, and you can feel the knots building up in your upper traps, giving you a thunderous headache by the end of the day. Now, you know those knots and tense muscles are going to cause problems of their own, so you had an upper back massage two days ago and they should be feeling better… but they’re not. So is the problem the upper traps and shoulders, or is it something else?
Let’s look at the latissimus dorsi.
It’s a muscle that originates from the spinous processes of T7-L5, the iliac crest around the top of the pelvis, the thoracolumbar fascia in the middle of our back, the lower border of the shoulder blade and the lower 3/4 ribs. (Yep, it’s massive!) All those fibres attach to the humerus (the long bone in the top of your arm). Why are we talking about a muscle in the lower back? Surely a muscle in the lower back controls the lower back, right? Wrong. The lat dorsi actually serves to extend, adduct, flex and internally rotate the shoulder, and lends a mere helping fibre or two to extend and laterally flex the spine. (In case you’re interested- it also helps with our lung function and breathing. Safe to say, it’s a pretty important muscle.)
So, back to you sat at your desk.
You’re slouching, your lumbar spine is curved and unsupported, so your latissimus dorsi is stretched beyond the norm and the fibres can’t fire properly. As a result, the muscle can’t complete the role it’s supposed to, the upper trapezius steps in to help and is left to do all the hard work controlling the shoulder itself (Just like that last project your boss asked you and Jane to do together and Jane left it up to you to do all the hard work- thanks Jane….) This leads to imbalance and weakness in both the lats and lower traps not to mention a very grumpy upper trapezius. You’ve tried treating the site of the pain (with that amazing back, neck and shoulder massage) and it feels better for a day or two afterwards but then it comes back.
It’s fairly obvious by now that the problem with your tight and knotty upper traps isn’t caused by your shoulders- it’s something further afield.
So we have to look elsewhere- we look at your lower back and find that your latissimus dorsi is, surprise surprise, not happy with life. Now we’ve found that we also need to look at the Posterior Oblique Sling.* The POS includes the latissimus dorsi, glut med (in the back of the hip) and the thoracolumbar fascia (in the middle of our back.) *NB When we talk about one of the “slings” in the body, we’re talking about a specific group of muscles, fascia and ligaments which all work together to stabilise and mobilise the body.
Guess what we find when we examine you?
Your lat dorsi isn’t firing properly, which is throwing off the stability in the posterior oblique sling. Your lower back is stiff and restricted, and you can’t laterally flex properly- further compounding the problem with the latissimus dorsi (remember us saying it helps with lateral flexion of the lumbar spine?) So you can see how you’re caught in a vicious circle of dysfunction creating more dysfunction, and, in your case, leading to chronically tight shoulders that just never seem to get better!
The above is just an example of a classic case we often see in clinic.
Now, there are approximately 640 muscles in the human body, all intricately involved with the others in a chain of movement, that can have a chain of consequences if something in that chain misbehaves. To state the obvious again- each person we see is an individual, and the way dysfunction comes about is different for each person, as is the way in which the body adapts to that dysfunction.
As chiropractors, our job is to work out what’s going on and why (and then work with you to get it better) and this often involves looking at areas that might be quite far afield from where the actual pain is felt- but as you can see, there’s a reason for that.
So where to begin? How can you improve your posture and reduce pain and problems? We’d suggest starting with some simple exercises, and downloading your copy of “Understanding Pain” which will help you get to grips with chronic pain, what’s going on in your body and how you can take back control!
Alternatively, and perhaps best- is to seek professional help and get a diagnosis and treatment plan put in place. You can get started by booking your appointment today.
The Acorn Team are excited to announce the imminent launch of our new clinic! We have been working hard to create a multidisciplinary ‘health hub’ for you in the heart of Emsworth and are delighted to let you know we’ll be moving to our new premises at 2 Palmer’s Road in early 2017! We are going to be able to offer a range of healthcare therapies to cover all your and your family’s healthcare needs under one roof.
Not only that, we will also be extending our opening hours to offer even more appointments at times convenient to you and will be offering workshops, open days to meet our practitioners, and we’ll be inviting health care specialists and interesting speakers for educational events and seminars so you can get the right information and best care possible.
We hope you’re as excited by this news as we are! We know you will love it, and will benefit from even more once we move to the new clinic in Palmers Road. To stay up-to-date with the latest news and developments on this exciting new project, please follow our Facebook page or sign up to our newsletter to be the first in the know. Let’s get moving!